Heavy bag training for boxing and MMA. Six round workout.
Warm-up: Three rounds of shadow boxing (3 minutes on/30 second rest.
1. Round one: 50% pace
2. Round two: 75% pace
3. Round three: 100% pace
Heavybag Rounds: Six rounds (3,4, or 5 minute rounds/30,45, or 60 second rest)
1, Round One: Jab (1,2,3's)
2. Round Two: Jab/Cross (2 - 5's)
3. Rounds Three: Long Range Combo's
4. Round Four: Jab w/ Head Movement (1,2,3's)
5. Round Five: Jab/Cross w/ Head Movement
6. Round Six: Long Range Combos w/ Head Movement